**Monday – June 7th**

Crossfit Cle – CrossFit

View Public Whiteboard

Weighted pullups anyone?

Warm-up

Warm-up (No Measure)

200m row

10 spiderman windmill

10 banded good morning

10 sliding Cossack’s squat

200m row

30 second supinated grip hang

20 banded hamstring lockouts R/L

10 scap pullup

1 minute R/L banded hip opening lunge stretch

Get barbells out and warm up into the heavy deadlif

Weightlifting

Deadlift (7×5 on a 3 minute clock)

7 superset rounds on a 3 minute clock:

5 deadlift 70-85%

3 strict pullups

*Increase your deadlift loads from what you did on May 24th. Perform the strict pullups as peak difficulty for you. Add weight or use band assistance to make three reps a very aggressive effort.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

3-6-9-12-15…

Pullup

2x wallball shot 20/14# to 10/9′

5x double under (10x single under)
Rx+ for chest to bar pullup and 30/20# wallball shot